Cholesterol

(Not all experts agree on how much protein we need; some would say I don't need to increase my protein intake.) She suggests that I bring a few snacks to work — Kashi energy bars, low-fat cheese, a hard-boiled egg.

At home, I could add more soy milk, tofu, peanut butter or lunch meat.

I don't have to always eat fat-free salad dressing.

I can eat more avocados, olives and nuts.

Cookies are OK sometimes, too.

In fact, she says, athletes should consume 85-90 percent healthy or supportive foods, and the rest can be pleasure foods that add fun and taste to the diet.

No deprivation!

"Know that your body is a calorie-burning machine," she says.

You don't always have to eat the lowest-fat version of foods.

Stay well-hydrated, preferably with water, juice, low-fat milk or soy milk.

Athletes performing for more than 60 minutes should rehydrate with a sports beverage that contains 6-8 percent carbohydrates, because they're using up their available muscle glycogen.

Coffee is OK in limited amounts, but make sure you're also drinking other hydrating beverages, too.

And alcohol is detrimental to performance overall.

As for my worries about gaining weight if I increase my calorie intake?

I can't just add candy bars and ice cream.

I have to do it the right way, and I have to do it slowly.

"If you do it gra...

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